Archive for March, 2015

SO WHAT’S IT ALL ABOUT?

THAT SUGAR FILM is one man’s journey to discover the bitter truth about sugar. Damon Gameau embarks on a unique experiment to document the effects of a high sugar diet on a healthy body, consuming only foods that are commonly perceived as ‘healthy’. Through this entertaining and informative journey, Damon highlights some of the issues that plague the sugar industry, and where sugar lurks on supermarket shelves. THAT SUGAR FILM will forever change the way you think about ‘healthy’ food.

THE EXPERIMENT:

Damon only eats the perceived ‘healthy’ foods that are in fact laden with hidden sugars like low fat yoghurt, muesli bars, juices and cereals.

Over the next two weeks I will be presenting you my Top 10 Health Tips. These are tips that I follow in my life and I encourage my clients and class participants to follow as well. Now as an interesting fact, your mind can only deal with making a couple of changes at a time, that is often why people who decide to give up smoking, go to the gym, stop eating chocolate and junk food, and drink more water all in one week fail because it is too much to deal with at once.

Be as active as you can with what the day brings you.

How are you feeling?

What sort of weather is being offered to you today?

Adjust your activity to how you are feeling and how the weather is.

Lying on the lounge on a rainy day isn’t an activity.

Eat a rainbow of clean foods at most meals and don’t forget the protein!

Lots of colourful foods mean, hopefully, a variety of vitamins and minerals

Clean food means it hasn’t been greatly tampered with, you recognize it as a real food and it doesn’t have a lot of ingredients some of which are unpronounceable.

Protein comes in many forms. It’s your body’s building block for muscle growth and repair. As we age both the growth (or maintenance) and repair are vital.

Stay strong physically so you don’t fall in a heap.

If you don’t use it you will lose it and once you lose your strength your confidence goes with it.

Think of yourself as a tree and choose the tree that is strong to the core rather than a wimpy sapling that will topple in a stiff breeze.

Lift, push, pull and squeeze heavy things as part of your everyday tasks or in conjunction with a specific strength workout.

The handle on your recliner doesn’t count as a strength exercise but if you can’t use it you need help!

Drink a bucketful of water daily and check the colour of your urine.

Your urine may be yellow first thing in the morning or if you are on some medications but otherwise it should be clear. If it isn’t you need to drink more water.

Try flavouring your water with a little lemon juice or apple cider vinegar to not only hydrate you more effectively but also give your liver a cleanse.

I hope you can use these first four tips to make some positive changes in your life. Choose a couple of tips to get you started and next week I’ll give you the rest of my Top 10 Health Tips. If you require any help or guidance, call Glen at Coffs Coast Health Club on 66586222 or come down and see us.

Utah killer Gary Gilmore was sentenced to death in 1977 for robbing and murdering two men.

“They asked him if he had any final thoughts and he said: ‘Let’s do it’,” Wieden recalled.

“And for some reason I went: ‘Now damn. How do you do that? How do you ask for an ultimate challenge that you are probably going to lose, but you call it in?’ So I thought, well, I didn’t like ‘Let’s do it’ so I just changed it to ‘Just do it’.”

At first Nike’s founders hated the idea.

“[Co-founder] Phil Knight said, ‘We don’t need that shit’,” Wieden said. “I said ‘Just trust me on this one.’ So they trusted me and it went big pretty quickly.”

The ‘Just do it’ line made its debut that same year in an ad featuring 80-year-old runner Walt Stack.

“I run 17 miles every morning,” Stack says in the ad. “People ask me how I keep my teeth from chattering in the winter-time.

“I leave them in my locker,” he smiles as the screen fades to black and the slogan “Just do it” appears with the trademark swoosh.

The slogan and the swoosh resonated with all audiences and helped Nike overtake their rival Reebok to dominate the sneaker market.

It is “arguably the best tagline of the 20th century,” says Campaign magazine, noting it “cut across age and class barriers, linked Nike with success – and made consumers believe they could be successful too, just by wearing its products”.

Of the slogan that is still popular 30 years later, the magazine said: “Like all great taglines, it was both simple and memorable. It also suggested something more than its literal meaning, allowing people to interpret it as they wished and, in doing so, establish a personal connection with the brand.”

Article published first March 19, 2015 here: http://www.theage.com.au/lifestyle/diet-and-fitness/nikes-just-do-it-slogan-inspired-by-death-row-prisoners-last-words-20150318-1m2oys.html

If your mind is dusty and your joints are rusty, your teeth are worn and your cloths are musty, you might just be classified as being over 50 – doom, gloom and despair to match your spreading mid section and greying hair. Read any articles on ageing and this is the forecast – not particularly inspiring.

How many of you are able to get on the floor with their grandkids? Perhaps when we are gardening your ease of movement or duration of activity is a bit harder now, and as much as you are enjoy getting outside you are just having a little more trouble moving the mattock, shovel or wheel burrow.

As we age we find that our organ systems, such as the visual, auditory and endocrine systems, appear to decline with age. A decline in water content of our ligaments and tendons contribute to inflexibility and may further limit our physical abilities. Our basal metabolic rate (the amount of kilojoules burnt at rest) is clearly affected mostly be the decline in muscle mass, the individuals lifestyle and underlying health. Although there are limitations, a decline in physical ability is not inevitable. Studies show that healthy individuals of all ages can increase their muscular strength and endurance to a proportionate degree. In fact, the strength in a study group of healthy men and women ages 62 to 84 improved by as much as 57% over a short training period.

Here are some strategies to overcome these age related generalisations:

Get active, be active and stay active. It’s never too late to get moving. It is never too late to do some strength training to rebuild that lost muscle density and in turn perk up your metabolic rate so you can literally have your cake and eat it too.

Stay hydrated by drinking loads of water. Water is a miracle worker. It will plump your cells, flush away the bad stuff and keep you lubricated.

Eat life enhancing foods. Before you reach for your food ask yourself is it going to enhance my bodies energy, fill me with goodness or clog my arteries, slow down my mind, fill out my gut and clog up my bowels?

Activate your brain. Don’t let your brain atrophy with lack of use. Take on new challenges, learn a language become a Facebook follower, explore the internet and keep your mind open and alive.

Most importantly choose your attitude. No matter what age you are, you can choose to wake up and have a great day or a bad day. Deal with life positively and don’t let it drag you down. With age comes wisdom – use it after all you’ve earned it.

“Empowering the Coffs Coast to be the happiest & healthiest community in Australia”
#strongertogether #fitnessnfun #coffscoasthc

Get Tropical With The New Les Mills Class Launch!Let’s farewell Summer and move into Autumn with aHawaiian themed SUPER SATURDAY.We’ve got fitness, fun, new music and new moves that are guaranteed to get you hot and sweaty…

Be the first to launch and experience the latest releases from Les Mills for PUMP, ATTACK, CYCLE and BALANCE, all on one big morning of motivation!

PUMP – Saturday 21st of March at 7.30am

ATTACK – Saturday 21st of March at 8.30am

CYCLE – Saturday 21st of March at 8.30am

BALANCE – Saturday 21st of March at 9.30am

Come dressed in your best ‘Hawaiian’ themed gear and you just may WIN a PRIZE!

Bring a buddy for FREE to all class launches but you don’t need to book. Just show up with a big Hawaiian smile 🙂

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No Butts BootCamp!

Join the Healthy Inspirations Team for a boot camp with a difference. Sculpt your arms, legs, abs & butt. Increase your fitness & burn calories all at once. Do it under the supervision of a qualified personal trainer & get the added benefit of doing it with likeminded others in a fun & supportive environment.

Participants of the 12 Week No Butts Challenge can come to the BootCamp for free & also bring a friend for free too. Anyone else that may be interested just needs to pay $5 at reception.

When: Thursday 19th March

Time: 5:30 – 6:30pm

Where: Meet at reception around 5:20pm

Duration: 60 minutes

RSVP: Bookings are essential by calling 6658 6222

The session will be on come RAIN, HAIL OR SHINE because we don’t believe in our BUTTS holding us back!

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NSW Seniors Week Is Coming! Be Inspired!

We love seniors week, so once again we will throw open our doors to all boomers and seniors with loads of activities and free access. Spread the word to one and all and come along to Be Inspired.Try a free health assessment, mini massage, grab a great membership deal,
have some fun or chat with a Fitness and Fun Ambassador.
All activities and health club access is free for the entire week from
Monday 16th March til Sunday 22nd March.

* Small cost associated. Please call Jacqui on 0421 971 155 for further information about any of the events.

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Are You Planning a Personal Fitness Challenge This Year?

Why not try a Gold Coast Marathon event, a Coffs Harbour Half Marathon event or the City to Surf?

Preparation for your event is vital and we have specific running programs (2km, 5km, 10km, half and full marathon programs)
to help you achieve your goal. By the time you hit the start line, you will be fit, confident and rearing to go!

Here are some dates to help you plan a target and no matter how far away the event is,
we can tailor a training program to your needs.

Call Glen on 0411 037 097 or Jacqui on 0421 971 155 for more information or to take one of the limited spaces available today!

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NanoReds For Those Of You That Don’t Like Drink Green!

Looking for more superfood fruits? Nanoreds has you covered – and then some. Nanoreds is packed with super fruits and vegetables, with a concentration on high-antioxidant berries. We didn’t stop there; we added resveratrol for anti-aging and a highly bioavailable vitamin C to keep your body going strong. This natural resveratrol supplement is able to do all of this without added sugar, artificial colours, preservatives, soy, gluten or genetically modified ingredients. It’s hard to believe it is only 45 calories and has a delicious, natural berry taste but it’s true!

How to enjoy!

Mix one scoop of nanoreds with 6-8 ounces cold water, juice or milk. Shake or blend and enjoy! Children under 12 will use a ½ serving.

Be your own mixologist!
Nanoreds is delicious when mixed with other Nanos too. Our favourite way is with coconut water or unsweetened almond milk.

Mention this article & receive $5 OFF for the Month of March. Available at reception for ONLY $69.99!

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Are You Our Next Fitness & Fun Ambassador?Coffs Coast Health Club is looking for Boomers and Seniors to be our Fitness and Fun Ambassadors leading up to and during Seniors Week 16-22 March 2015.

Can you:
~ be relied on to introduce newcomers to regulars?~ be a friendly face to newcomers?~ assist newcomers in knowing where things are in the club eg toilets, massage, physio, water dispenser etc?~ attend Seniors/Boomers classes with newcomers as a class buddy?~ spare a hour or so at Centro Toormina on the Tuesday or Thursday before Seniors Week to hand out some info on our Seniors Week Activities?~ be there during the week to participate in our seniors week activities?

What’s in it for you? The opportunity to spread the word on how great it is to be healthy and fit, wear your Fitness and Fun Ambassador T-shirt with pride (and you get to keep it), be a part of a group photo for our FaceBook page and website and help us empower the Coffs Coast to be the healthiest and happiest community in Australia!

If you can say yes to some of the above points, please speak to Jacqui or leave your details at reception 6658 6222 for her to give you a call to discuss the finer details.

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More New Equipment!

Late March will see the delivery of three 95x Life Fitness Cross Trainers for your low impact cardio fitness training pleasure. Life Fitness is the worlds leading commercial fitness equipment company & only produces high quality machines.

That of course means that we will selling off a couple of our current cross trainers. If you are interested in purchasing these commercial standard cross trainers for less than 10% of their original cost, please email me at duncan@coffscoasthc.com.au for further details.

Our Autumn timetable sees the introduction of a fabulous new class AbXpress.
This class will replace the current CoreHiit classes and will be on
Monday, Wednesday & Friday mornings at 10.30am
Tuesday & Thursday evenings at 6.30pm. Come along and enjoy the fun with Jacqui, Kylie and Sarah!!

AbXpress is 30 minutes of exercises purely focused on your abdominals and it is guaranteed to help you achieve a stronger and flatter belly. Make sure you try it out and feel the burn!

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Have You Ever Tried Coffs Coast Massage Therapy?

Well if not, now is the time!
We have a special offer for first timers during March but before we tell you that, here are a few quick massage facts…~ Did you know that by massaging and pulling on the top, middle and bottom of your outer ear lobes once per day, you can improve your immune system?~ Did you know that massage stimulates the release of endorphins which are the body’s natural pain killers?
~ Did you know that having a 60 minute massage can provide the same benefits as 7-8 hours of sleep for your body?

Massage sessions are now so popular that we have had to expand our available time slots to include Monday to Saturday each week.

To help you get started with massage we are offering 20% OFF to all first timers for the entire month of March. That’s a huge saving of $15!BOOK NOW by calling 6658 6222 or dropping in to reception.

Grab Your Diary!

C.ex Coffs International Stadium will host the Sydney Swans and Brisbane Lions as part of the
AFL’s pre-season NAB Challenge.
The teams will battle it out in a NAB Challenge match on Friday 06 March 2015 u
nder lights at C.ex Coffs International Stadium with the event broadcasting live on FOX SPORTS.

While both sweeteners really aren’t great, high fructose corn syrup, which is found in a wide variety of highly processed foods and beverages such as baked desserts, salad dressings, ketchup, sodas, and ice cream, is the slightly more dangerous choice.

Too much of any sugar is bad for you—in excess, it promotes insulin resistance, weight gain, and inflammation that contributes to chronic illnesses like heart disease and cancer. From a health perspective, some experts say HFCS (which is, obviously, derived from corn) is no different than table sugar (which comes from sugar cane and sugar beets), but there’s one difference between highly-processed HFCS and regular sugar that gives me pause: Some forms of HFCS may release more fructose within the body than does sucrose, or table sugar (which pales equal parts glucose and fructose). Glucose triggers feeling of fullness to help keep you from overeating, while fructose doesn’t.

Worse: a recent study in the Journal of Nutrition found that HFCS is significantly more toxic to female mice than table sugar is, harming their reproductive health and shortening their lifespan. Other animal studies suggest that high intakes of HFCS can slow brain function, impairing memory and the ability to learn.

There is also an environmental impact to consider, as the government-subsidized growing of corn requires large amounts of fertilizer and pesticides, and depletes the soil of nutrients.

Though some manufacturers, like Hershey, are doing away with HFCS in favor of ordinary table sugar, many still favor HFCS because it tastes sweeter than regular corn syrup, helps maintain a long shelf life for their products, and, until recently, has been relatively inexpensive. But there are better, healthier ways to add flavor, like a splash of maple or glucose syrup or adding vanilla or cinnamon.

Regular sugar can add to the pleasure of eating in small doses, but we consume far too much of it. In fact, the average American consumes 22 teaspoons of sugar daily, most of that coming from sugar-sweetened sodas, grain-based desserts such as cookies and cake, candy, energy drinks, ready-to-eat cereals, and yeast breads. So when you’re reaching for a snack, read ingredient lists carefully to avoid added sugars as much as possible. Or stick with naturally low-sugar options like air-popped popcorn, plain Greek yogurt, sorbet, and dried fruit.